Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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Keto Meal Plan

The best advice I can give you when you’re new to this way of eating is to always be prepared. You’re most likely to eat something you didn’t really want if you find yourself hungry and without good options. That means:

It’s worth setting aside a couple hours one day to stock your fridge for the entire week. Sunday afternoon is the most convenient option for most people. Note that this doesn’t require having a set menu plan, although it’s great if you like to plan out all your meals for the week and then prep accordingly. My weekly routine includes:

Grocery shop (don’t forget to check pantry staples like oil and spices!) and trip to the farmer’s market

Wash and chop raw veggies

Cook 1 or 2 proteins

Grill or roast 1 or 2 vegetables

Hard-boil a dozen eggs

Optional but awesome things you might also do:

Put a soup, stew, or chili in the slow cooker, or make bone broth

Portion out your food for the week’s lunches

Keep Meal Planning Simple

I have said before that I usually keep things pretty simple—lots of Big Ass Omelets and Big Ass Salads for me. I know plenty of people who prefer cycling through the same three to five favorite meals over and over, and there’s nothing wrong with that. As long as the meals are well balanced and contain adequate nutrients, there’s no reason to complicate things.

However, if you’re a person who enjoys cooking more elaborate meals, you can absolutely do that, too! There are basically limitless options for delicious, enticing, Primal- and keto-friendly dishes. Look for meat, egg, and veggie dishes with interesting preparations, seasonings, and sauces.

Remember, real food tastes better!

How to Create a Meal Plan

The purpose of this meal plan is to show that it’s easy and satisfying to eat Primal (and keto-friendly) meals. This is what I eat day in and day out.

Since I’ve been eating Primally for well over a decade now (I’m almost inching up on the two decade mark—yikes!), it’s the norm for me. If you’re coming from a Standard American Diet or similar modern eating pattern, I realize this might seem like a lot of work, or just completely foreign, but I assure you that it becomes second nature once you’re in the habit of preparing healthy recipes like the ones provided here.

Don’t fret if these specific meals don’t appeal to you. By no means are you required to try out this plan. It is meant to serve as an example—a “week in the life of Primal/keto.” If you do want to try it, feel free to swap out meals that don’t appeal to you. You can always make a Big Ass Salad or Big Ass Omelet for any meal. I probably eat each three or four times per week… at least!

As I said, I definitely recommend having a few grab-and-go options in your fridge in case your meal planning hits a bump—your meeting runs late, traffic is extra heavy, your kid forgot he needs help on his school project that’s due (you guessed it) tomorrow. Leftovers and raw vegetables are your friend.

And remember, preparing and eating food should be enjoyable. Eating healthy, nourishing fare is one of the great pleasures in life. Don’t shortchange yourself here.

Day 7 Keto Meal Plan

Keto-Friendly Snacks

It’s better to eat enough food during your meals than to snack throughout the day. However, I’ve
always suggested people listen to their bodies. Especially when you’re transitioning to a new way
of eating, you might find yourself getting hungry between meals. If you do snack, make it count by
choosing nutrient-dense foods such as:

Chicken liver pate with sliced raw veggies

Greek yogurt with berries and raw cacao nibs

Veggies with homemade guacamole or dip

Half an avocado stuffed with tuna or raw almond butter

Hard-boiled eggs with a dollop of Primal Kitchen Mayo and everything bagel seasoning

My Big Ass Specialties: Omelets & Salads

Big Ass Omelets

Start with at least 3 eggs if you’re on the smaller side or 4 eggs if you’re on the bigger side.

Remember, one large egg has about 6 grams of protein (plus 5 grams of fat and less than one gram of carbohydrate), so eat plenty!

Select a cooking fat.

Choose your mix-ins. These are just my favorites, but the sky’s the limit here. If your favorite ingredient isn’t on this list but it’s Primal-approved, by all means add it! And, of course, everything is optional. For example, you don’t have to add dairy if you don’t tolerate it.

Here are some keto-friendly protein options to mix into your omelets:

Sugar-free bacon

Sugar-free sausage

Salmon

Smoked salmon

Shrimp

Steak

Ground beef

Beef roast

Pork roast

Ham

Ground turkey

Here are some keto-friendly vegetables (and veggie-like fruits) to mix into your omelets:

Asparagus

Avocado

Beet greens

Bell pepper

Broccoli

Chard

Kale

Mushrooms

Onion

Olives

Tomatoes

Scallions

Spinach

Yellow squash

Zucchini

Here are some keto-friendly herbs and spices to mix into your omelets:

Salt

Pepper

Basil

Cilantro

Cumin

Garlic

Oregano

Paprika

Parsley

Turmeric

Hot pepper sauce

Pesto

Chimichurri

Heavy cream

Half and half

Sour cream

Cheddar cheese

Cottage cheese

Feta cheese

Goat cheese

Monterey Jack cheese

Mozzarella cheese

Parmesan cheese

Swiss cheese

Coconut milk

Nut milk

Big Ass Salads

Start with a very generous serving of fresh greens. I usually combine a few different types, and I
mix in fresh chopped herbs whenever I have them on hand. My favorites are:

Lettuce

Kale

Arugula

Chard

Spinach

Green cabbage

Red cabbage

Beet greens

Dandelion greens

Basil

Cilantro

Chives

Mint

Parsley

Choose your dressing. No surprise, I usually use one of the dressings from my Primal Kitchen line of products. I formulated these specifically because I couldn’t find salad dressings that weren’t made with health-compromising polyunsaturated oils. You can also make your own dressings with approved oils. Here are some recipes if you’d like ideas.

Choose your mix-ins. As with the Big Ass Omelets, this list is meant to get your creative juices flowing (and your mouth watering). Feel free to include things that aren’t on these lists as long as they’re Primal-approved.